2-1-2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 chin ups, 10 good mornings, pigeon

20 min AMRAP: 5 burpees, 10 knees-to-elbows, 15 squats, 50′ bear crawl

LB complex

3 rds: banded shoulder, frog, airplane seat

11-15-16

Max Effort Test Week

Warm: 3 rounds: 10 front squats, 10 pushups, 10 situps, hip flexor

1 RM Front Squat

1 RM Bench Press

3 rounds: LAX shoulder smash, LB foam roller, child’s pose

10-14-16

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 good mornings, 10 bench dips, wall squat

1 RM Deadlift

6×1 Deadlift (92% 1 RM), child’s pose

5×4 Curtis P’s, 2 box jumps, pec/lat

6×8 Push Presses, 8 back flies, toe touch

8-23-16

Fitness Test

Warm: 3 rounds: 10 pushups, 10 squats, 10 sit ups, pec/lat

Max Reps Bench Press (BW/75% BW)

Max Reps Front Squats (BW/75% BW)

Max Reps Pull Ups (dead hang)

Rope Climb

5 rounds: 40′ shuttles (1 min on, 1 min rest)

10 min AMRAP: KB Get Ups (53/35)

WOD 01-12-16

Work Capacity (10-10)

Warm: 3 rounds: 10 pushups, 50′ bear crawl, 10 sit-ups, hip flexor stretch

7 rounds: 10 sled tugs, 10 burpees, 30 sec rest

-rest 4 min-

EMOM 10 min: 5 pull ups, 10 pushups, 15 squats

4 rounds: 10 hollow rocks, 1:00 plank, 10 banded twists (each), 10 good mornings (weighted)